[chancelor1]

Nov 15

Squats
warm up
1x8x115
1x5x125
1x3x135
work set
3x5x145
Still felling tightness in right hip and pushing with my right leg more

Military Press
warm up
1x10x45
work set
3x5x75
this weight was heavy enough to get a good work out with

Bent Rows
work set
3x5x95
not sure about form. I kept my legs straight and bent at my waist. made my lower back hurt a little

pull ups
1x4 + 1x4 negatives

Nov 17th

Squats
warm up
1x8x95
1x5x115
1x3x125
work set
2x5x135
i only did two sets because my right knee was hurting when i would go past parallel during warm ups and the work sets. Also my hips are still felling tight at bottom of the lift.

Bench Press
warm up
1x20x45
1x6x95
1x3x115
work sets
3x5x125
need to work on my breathing during reps. after second set i was feeling light headed

Dead Lift
warm up
1x8x95
1x5x115
1x3x125
work set
1x5x135
i was watching myself in the mirror and my butt is the first thing to come up when i start the lift. bad right?

Dips 2x8 no shoulder pain

Nov 19th

Squats
warm up
1x8x95
1x5x115
1x3x125
work set
3x5x135
I think I'm finally getting the form down. what helps me is looking up while i do the lift. it helps me keep my back straight and the weight on my heals. I think my tendency is to lean forward when i lower the weight.

Military Press
warm up
1x10x45
work set
3x5x75
my neck gets really stiff while I'm doing this lift

Bent Rows
work set
2x5x65
1x8x65
did extra reps because i wasn't really feeling the weight

pull up
1x4 + 1x3 no negatives!!

I think I'm starting to figure out the squats and dead lifts. Next week I'm not going to move up in weight so i can focus on the form, i might even go down in weight on the dead lifts. The other lifts are going great.

The past few work outs i have been focusing on stretching out my hips. I was doing a hip flexor stretch and was feeling a sort of burning sensation in my left quad right above my knee. this only happened when my left leg is behind me. like if i was doing a lunge and my right leg was forward and my left back i would feel this tight burning sensation, but i dont feel it when i stretch my quad out. Now i start to feel this sensation when i play hacky sack or just walking and take a big step. the pain is not that bad just nagging. should i be worried about it or will just streching it out make this better